All Vitamins & Natural Food Sources

Vitamins are organic compounds which are, in small amounts, required as nutrients by an organism (like us). When the organism itself cannot synthesize sufficient quantities by itself, it must get them through food.

The recommended daily allowances of the vitamins vary depending on age and gender.

One of the best things about getting vitamins the natural way, so through food, is that overdosing is close to impossible. Nature took care of that.

With tablets and capsules it’s different and you should be careful if you decide to use food supplements.

Vitamin

Natural Food Sources

Vitamin A

The following list is sorted by amount/concentration.

Liver

Carrots

Broccoli leaves

Sweet potatoes

Kale

Butter

Spinach

Pumpkin

Collard greens

Cantaloupe melon

Eggs

Apricots

Papaya

Mango

Peas

Broccoli

Vitamin B1

Yeast

Oatmeal

Flax

Brown rice

Whole grain flour (rye or wheat)

Asparagus

Kale

Cauliflower

Potatoes

Oranges

Liver (beef or pork)

Eggs

Vitamin B2

Fortified cereals

Pasta

Milk

Vitamin B3 (Niacin)

Meat (liver, heart and kidney)

Fish (tuna, salmon)

Chicken

Milk

Eggs

Nuts

Avocados

Dates

Tomatoes

Leaf vegetables

Broccoli

Carrots

Sweet potatoes

Asparagus

Wholegrain bread

Mushrooms

Brewer’s yeast

Vitamin B5

Chicken

Beef

Potatoes

Tomato products

Yeast

Oats

Royal Jelly

Egg Yolk

Broccoli

Vitamin B6

Meat (organs)

Fortified cereal

Fortified soy-based meat substitutes

Vitamin B7 (Biotin)

Royal Jelly

Brewer’s yeast

Swiss chard

Tomatoes

Romaine lettuce

Carrots

Biotin is rarely found in food, but deficiency is, none the less, extremely rare, as intestinal bacteria generally produce an excess of the body’s daily requirement.

Vitamin B9 (Folic Acid)

Leafy vegetables (e.g. spinach, turnip greens, lettuces)

Dried beans and peas

Sunflower seeds

Baker’s yeast

Vitamin B12

Meat (especially shellfish and liver)

Poultry

Milk and milk products

Eggs

Vitamin C

The following list is sorted by amount/concentration.

Kakadu plum

Camu Camu

Rose hip

Acerola

Seabuckthorn

Jujube

Indian gooseberry

Baobab

Blackcurrant

Red pepper

Parsley

Guava

Kiwifruit

Broccoli

Loganberry

Redcurrant

Brussels sprouts

Wolfberry (Goji)

Lychee

Cloudberry

Elderberry

Persimmon

Papaya

Strawberry

Orange

Lemon

Melon, cantaloupe

Cauliflower

Garlic

Grapefruit

Raspberry

Tangerine

Mandarin orange

Passion fruit

Spinach

Lime

Mango

Blackberry

Potato

Melon, honeydew

Cranberry

Tomato

Blueberry

Pineapple

Vitamin D

Fish liver oils, such as cod liver oil

Fatty fish species, such as:

Herring

Catfish

Salmon

Mackerel

Sardines

Tuna

Eel

One whole egg, provides 20 IU

Beef liver

+ Vitamin D is naturally produced by the human body when exposed to direct sunlight.